Explanation of Diagnosis

An ankle fracture is a break in one or more of the bones that make up the ankle joint (tibia, fibula, talus). It can range from a simple, stable fracture to a complex, displaced break requiring surgery. Symptoms include severe pain, swelling, bruising, inability to bear weight, and deformity in severe cases. Recovery depends on the severity of the fracture and treatment approach (cast, boot, or surgery).

Specific Work Modifications

• If non-weight-bearing, use crutches, a walker, or a knee scooter to move safely.
• Modify tasks to allow for seated work and limit walking.
• If weight-bearing is allowed, use a walking boot as directed.
• Take frequent breaks to elevate the ankle to reduce swelling.
• Avoid uneven surfaces and stairs to prevent reinjury.

Specific Activity Modifications

• Avoid high-impact activities (running, jumping, hiking) until fully healed.
• Modify workouts by switching to upper body or seated exercises.
• Consider swimming or stationary cycling once cleared for light activity.
• Gradually reintroduce weight-bearing sports with physical therapy guidance.

Recommended Supplements

• Calcium (1000-1200 mg daily) – Supports bone healing.
• Vitamin D3 (1000-2000 IU daily) – Enhances calcium absorption.
• Magnesium (300-400 mg daily) – Aids in bone and muscle recovery.
• Collagen peptides (10 g daily) – Supports bone and connective tissue repair.
• Omega-3 fatty acids (1000 mg daily) – Reduces inflammation and stiffness.

Recommended Nutrition and Hydration

Diet Recommendations:

• Bone-strengthening foods: Dairy products, leafy greens, almonds, salmon, and fortified cereals.
• Anti-inflammatory foods: Fatty fish, turmeric, berries, and walnuts.
• Protein-rich foods: Chicken, eggs, lentils, and dairy to support tissue repair.
• Limit processed foods, excess sugar, and carbonated drinks, which can weaken bones.

Hydration Tips:

• Drink at least 2–3 liters of water daily to support bone healing.
• Limit caffeine and alcohol, which can reduce calcium absorption.

Home Exercise Prescription

⚠ No weight-bearing exercises until cleared by your doctor. Focus on gentle mobility and strengthening exercises while protecting the fracture.

Phase 1: Early Recovery (Weeks 1-6, Reduce Pain & Swelling)

1. Toe Wiggles & Ankle Pumps (Only if non-surgical and pain-free)

1. • Move toes and ankles up and down to maintain circulation.
   • 10 reps, 2-3 times daily.

2. Non-Weight-Bearing Calf Stretch

1. • Sit and use a towel to gently pull toes toward the shin.
   • Hold for 20-30 seconds, repeat 3 times per foot.

3. Seated Foot Alphabet Exercise

1. • Use your toes to "write" the alphabet in the air.
   • 1-2 times daily.

Phase 2: Strength & Balance (After Cast/Boot Removal, If Cleared by Doctor)

4. Towel Scrunches (Arch Strengthening)

1. • Place a towel under your foot and use your toes to pull it toward you.
   • 10 reps, 2 times daily.

5. Heel Raises (Once Pain-Free)

1. • Stand and slowly raise onto your toes, then lower.
   • 10 reps, 2 times daily.

6. Single-Leg Balance Exercise

1. • Stand on the affected foot for 15-30 seconds, increasing time as tolerated.
   • Repeat 2-3 times per leg.

⚠ Avoid running, jumping, or high-impact activities until fully healed (typically 8-12 weeks).

Helpful Books

1. "Strong Bones: The Ultimate Guide to Preventing and Treating Osteoporosis" – Pamela Wartian Smith, MD
2. "The Healthy Runner's Handbook: Injury Prevention & Recovery" – Jason Karp, PhD

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.